Lifestyle Changes to Manage Metabolic Syndrome

Making lifestyle changes can help manage metabolic syndrome. The goal is to control the underlying factors that put you at risk for developing cardiovascular disease. If you are overweight or have
diabetes, moderately increasing physical activity, losing 10% of your weight or more, and changing your eating habits can all have a significant impact.

It is important to set modest, attainable goals for yourself. Start by making small changes instead of trying to change everything all at once. You will be more successful and will continue to progress more easily.

Lifestyle changes you can make include:

Lower Your Weight

Find a weight loss program that is right for you. Programs with frequent reinforcement may be particularly effective.

Lose weight slowly and steadily. Plan ways to maintain the weight loss. Aim to lose approximately 10% of the original weight in the next 6-12 months.

Monitor your weight.

Improve your eating habits:

Sit down at the table for your meals.

Focus on your food. Do not do other activities, such as watching TV, while you are eating.

Do not wait until you are completely full before you stop eating.

Do not eat because you are bored, tired, stressed, or sad.

When eating out, ask for half of your portion to be packed before your meal is served.

Eat a Healthy Diet

Eat more fruits and vegetables. Ask your doctor if the
Mediterranean diet
is right for you.

Revision Information

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III): Executive Summary. National Heart, Lung & Blood Institute, National Institutes of Health website. Available at:
http://www.nhlbi.nih.gov/guidelines/cholesterol/atp3xsum.pdf. Accessed February 22, 2013.